Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Wednesday, September 9, Yard Pool
Warm-Up (1000)
400 75 Free/25 non-free or 25 drill
300 6 x 50 Swim/Drill on 1:00, 1:10, or 1:20
200 Pull
100 4 x 25, count strokes, rest 5-10 seconds
Main (1600)
100 Swim, time yourself. Moderate pace to be used later.
200 4 x 50. Just stop long enough to read the next drill.
25 Rt only/25 Lft only
50 4 Rt/4 Lft
50 4 Rt/2 full strokes/4 Lft/2 full
50 Swim
300 Time yourself. Aim for 3 x time on 100 above
400 4 x 100 Pull on 1:20, 1:35, 1:50, 2:00, or 2:10
300 Time yourself again. Can you duplicate time from 1st 300?
200 4 x 50 Choice on 1:00, 1:10, or 1:20
100 Easy
Wednesday, September 9, Yard Pool
Warm-Up (1000)
400 75 Free/25 non-free or 25 drill
300 6 x 50 Swim/Drill on 1:00, 1:10, or 1:20
200 Pull
100 4 x 25, count strokes, rest 5-10 seconds
Main (1600)
100 Swim, time yourself. Moderate pace to be used later.
200 4 x 50. Just stop long enough to read the next drill.
25 Rt only/25 Lft only
50 4 Rt/4 Lft
50 4 Rt/2 full strokes/4 Lft/2 full
50 Swim
300 Time yourself. Aim for 3 x time on 100 above
400 4 x 100 Pull on 1:20, 1:35, 1:50, 2:00, or 2:10
300 Time yourself again. Can you duplicate time from 1st 300?
200 4 x 50 Choice on 1:00, 1:10, or 1:20
100 Easy